7/13/20 - Monday
Tier 1, 2, 3 and Competitor
Home Warmup:
3 Rounds of:
30 Plank Jacks
5 Perfect Stretches each side
10 Glute Bridges
5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber
10 I, Y, T's
A) 7x (Hang Power Clean + Power Clean + Squat Clean)
*Start at 60% and work up
**Can't Squat Clean? Do an extra Power Clean.
B) AMRAP 8
2, 4, 6, 8, 10...Climb the Ladder
Pistols or Jumping Lunges
Shoulder to OH
10x Double Unders or Single Unders
T1- You pick the weight
T2- 95/65
T3- 115/75
Competitor- 135/95
Home Version:
A) 7x (DB Hang Power Clean + DB Power Clean + DB Squat Clean)
*Can't Squat Clean? Do an extra Power Clean
**No equipment? Do Burpee Broad Jump to Jump for Height 7x3
B) AMRAP 8
2, 4, 6, 8, 10...Climb the Ladder
Pistols or Jumping Lunges
HSPU or Pushups
10x Double Unders or Single Unders
*No Jump Rope? Do (5x) Jumping Jacks
Outdoor Class:
A) Clean Technique Practice:
Empty Bar:
2x3 Hang Muscle Clean
2x3 Hang Power Clean
2x3 Hang Squat Clean
Empty Bar or Light Weight:
2x3 Muscle Clean
2x3 Power Clean
2x3 Squat Clean
B) 7x (Hang Power Clean + Power Clean + Squat Clean)
*Start at 60% and work up
**Can't Squat Clean? Do an extra Power Clean
C) AMRAP 8
2, 4, 6, 8, 10...Climb the Ladder
Pistols or Jumping Lunges
Shoulder to OH
Lateral Hops Over Bar or Jumping Jacks
*Bring your own rope and you can do 10x Double Unders or Single Unders instead of hops
T1- You pick the weight
T2- 95/65
T3- 115/75
Competitor- 135/95
Mobility -
1:00 Foam Roll IT Band each side
1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats
1:00 Pigeon Stretch each side
20 Cat/Cow